TGIF

A. WARM UP
1000m Row (Slow and Steady)
then 3 rounds
20 Banded Push Down
20 Banded Face Pulls
20 Banded Pull Aparts

B. WORK
4 sets
20-25 Bamboo Bradford Press
12-15 DB Bench Press
8-10 Single Arm Dumbbell Row

C. WOD
15 min partner AMRAP
10 Barbell Push Press
5 Burpee Over Barbell
100m Run/Row

D. WIND DOWN
Tabata Sit Ups
Tabata Side Planks
Tabata Leg Raise Holds